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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: bensmith

In the 7 days ending Apr 7:

activity # timemileskm+m
  Running3 2:37:25 18.8(8:22) 30.25(5:12) 350
  Orienteering2 2:00:12 4.97 8.0 235
  Total5 4:37:37 23.77 38.25 585

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Sunday Apr 7 #

10 AM

Orienteering 1:30:12 [3] 8.0 km (11:17 / km) +235m 9:50 / km
ahr:136 max:164

Silver Valley WJR

Saturday Apr 6 #

12 PM

Running 40:50 [3] 7.55 km (5:25 / km) +87m 5:07 / km
ahr:142 max:175 shoes: on Cloudflow Grey

Easy run through PSP.

Thursday Apr 4 #

12 PM

Running 44:14 [4] 9.09 km (4:52 / km) +122m 4:34 / km
ahr:148 max:176 shoes: on Cloudflow Grey

10 min warmup
25 min progression (4:40 to 3:40)
9 min cooldown

Legs were very slow to get going, but feeling better by the end.

Tuesday Apr 2 #

12 PM

Running 1:12:21 [4] 13.61 km (5:19 / km) +141m 5:03 / km
ahr:156 max:182 shoes: on Cloudflow Grey

2 km warmup
6 x 1 mile hilly loops, with 2 min rest every 2 miles
2 km cooldown

This was tough. My legs felt tired after the first loop, and I never really got back any speed after that. I don't think I'd recovered enough from Sunday's run for this workout. Only one more tempo run to go, then next week is a rest week fortunately.

Mile loop times: 6:55, 7:30, 7:26, 7:37, 7:42, 7:29
6 PM

Orienteering 30:00 [1]

First session of OAK. I'm coaching the older kids (10-13) on the North Shore, and a lot of them have been before. They're a good fun bunch, and are all keen on playing in the outdoors. We had a few minutes of downtime and they all immediately ran off to climb trees, play on the beach etc. Awesome to see.

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